Your Guide To Healthy Sleep by sniper222

As seen on national television. This booklet provides the latest science-based information on healthy sleep and sleep disorders. Learn about . . . Common sleep myths and practical tips for getting adequate sleep: - Coping with jet lag and nighttime shift work - Avoiding dangerous drowsy driving This booklet also gives information on sleep disorders, such as insomnia, sleep apnea, restless legs syndrome, narcolepsy, and some parasomnias.

Your Guide To Healthy Sleep
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Y O U R G U I D E TO
Healthy Sleep
http://www.nd-warez.info/
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
National Institutes of Health
National Heart, Lung, and Blood Institute
Y O U R G U I D E T O
Healthy Sleep
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
National Institutes of Health
National Heart, Lung, and Blood Institute
NIH Publication No. 06-5271
November 2005
Written by: Margie Patlak
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
National Institutes of Health
National Heart, Lung, and Blood Institute
Contents
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
What Is Sleep? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
What Makes You Sleep? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
What Does Sleep Do for You? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Learning, Memory, and Mood . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Your Heart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Your Hormones. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
How Much Sleep Is Enough?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
What Disrupts Sleep? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
Is Snoring a Problem? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
Common Sleep Disorders . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
Insomnia . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
Sleep Apnea. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Restless Legs Syndrome (RLS) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
Narcolepsy. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
Parasomnias (Abnormal Arousals) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
Do You Think You Have a Sleep Disorder? . . . . . . . . . . . . . . . . . . . . . . . . 55
How To Find a Sleep Center and Sleep Medicine Specialist . . . . . . . . . . 58
For More Sleep Information. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59
Contents
Your Guide to Healthy Sleep
1
Introduction
Think of everything you do during your day. Try to guess which
activity is so important you should devote one-third of your time to
doing it. Probably the first things that come to mind are working,
spending time with your family, or pursuing leisure activities. But
there’s something else you should be doing about one-third of your
time—sleeping.
Many people view sleep as merely a “down time” when their brain
shuts off and their body rests. In a rush to meet work, school,
family, or household responsibilities, people cut back on their sleep,
thinking it won’t be a problem, because all of these other activities
seem much more important. But research reveals that a number of
vital tasks carried out during sleep help to maintain good health and
enable people to function at their best.
While you sleep, your brain is hard at work forming the pathways
necessary for learning and creating memories and new insights.
Without enough sleep, you can’t focus and pay attention or respond
quickly. A lack of sleep may even cause mood problems. In addi-
tion, growing evidence shows that a chronic lack of sleep increases
the risk for developing obesity, diabetes, cardiovascular disease, and
infections.
Despite the mounting support for the notion that adequate sleep,
like adequate nutrition and physical activity, is vital to our well-
being, people are sleeping less. The nonstop “24/7” nature of the
world today encourages longer or nighttime work hours and offers
continual access to entertainment and other activities. To keep up,
people cut back on sleep. A common myth is that people can learn
to get by on little sleep (such as less than 6 hours a night) with no
adverse consequences. Research suggests, however, that adults need
Introduction
at least 7–8 hours of sleep each night to be well rested. Indeed, in
1910, most people slept 9 hours a night. But recent surveys show
the average adult now sleeps less than 7 hours a night, and more
2
than one-third of adults report daytime sleepiness so severe that it
interferes with work and social functioning at least a few days each
month. As many as 70 million Americans may be affected by chron-
ic sleep loss or sleep disorders, at an annual cost of $16 billion in
health care expenses and $50 billion in lost productivity.
What happens when you don’t get enough sleep? Can you make up
for lost sleep during the week by sleeping more on the weekends?
How does sleep change as you become older? Is snoring a problem?
How can you tell if you have a sleep disorder? Read on to find the
answers to these questions and to better understand what sleep is
and why it is so necessary. Learn about common sleep myths and
practical tips for getting adequate sleep, coping with jet lag and
nighttime shift work, and avoiding dangerous drowsy driving.
Many common sleep disorders go unrecognized and thus are not
treated. This booklet also gives the latest information on sleep
disorders such as insomnia, sleep apnea, restless legs syndrome,
narcolepsy, and parasomnias.
“When I think of every step in my life, sleep, or lack of
sleep, was really instrumental in speeding me up or
slowing me down, respectively.”
Vice Admiral Richard H. Carmona, M.D., M.P.H., F.A.C.S., U.S. Surgeon General,
made these remarks at the 2004 National Sleep Conference at the National Institutes
of Health. See conference results and remarks at http://www.nhlbi.nih.gov/meetings/
slp_front.htm.
Your Guide to Healthy Sleep
3
JEANETTE GUYTON-KRISHNAN
A N D FA M I LY
“ Since they were babies, my kids have
always had the same bedtime routine,
and it seems to help them
get to sleep on time.
We create a relaxing
environment by reading
them stories and
rubbing their
backs before
they go to
sleep. If the
kids don't get
enough sleep,
it really shows.
They don't have
the energy for
school or
”
playing.
Introduction
4
What Is Sleep?
Sleep was long considered just a uniform block of time when you
are not awake. Thanks to sleep studies done over the past several
decades, it is now known that sleep has distinct stages that cycle
throughout the night in predictable patterns. How well rested you are
and how well you function depend not just on your total sleep time
but on how much of the various stages of sleep you get each night.
Your brain stays active throughout sleep, and each stage of sleep
is linked to a distinctive pattern of electrical activity known as
brain waves.
Sleep is divided into two basic types: rapid eye movement (REM)
sleep and non-REM sleep (with four different stages). (See “Types
of Sleep” on page 5.) Typically, sleep begins with non-REM sleep.
In stage 1 non-REM sleep, you sleep lightly and can be awakened
easily by noises or other disturbances. During this first stage of
sleep, your eyes move slowly, and your muscle activity slows. You
then enter stage 2 non-REM sleep, when your eye movements stop.
Your brain shows a distinctive pattern of slower brain waves with
occasional bursts of rapid waves.
When you progress into stage 3 non-REM sleep, your brain waves
become even slower, although they are still punctuated by smaller,
faster waves. By stage 4 non-REM sleep, the brain produces
extremely slow waves almost exclusively. Stages 3 and 4 are consid-
ered deep sleep, during which it is very difficult to be awakened.
Children who wet the bed or sleep walk tend to do so during stages
Your Guide to Healthy Sleep
3 or 4 of non-REM sleep. Deep sleep is considered the “restorative”
part of sleep that is necessary for feeling well rested and energetic
during the day.
During REM sleep, your eyes move rapidly in various directions,
even though your eyelids remain closed. Your breathing also
becomes more rapid, irregular, and shallow, and your heart rate and
5
Types of
Sleep
Non-REM Sleep REM Sleep
Stage 1: Light sleep; easily Usually first occurs about
awakened; muscle 90 minutes after you fall
activity; eye movements asleep; cycles along with
slow down. the non-REM stages
throughout the night.
Stage 2: Eye movements stop; Eyes move rapidly, with
slower brain waves, eyelids closed.
with occasional bursts Breathing is more rapid,
of rapid brain waves. irregular, and shallow.
Heart rate and blood
Stage 3: Considered deep sleep;
pressure increase.
difficult to awaken; brain
Dreaming occurs.
waves slow down more,
Arm and leg muscles are
but still have occasional
temporarily paralyzed.
rapid waves.
Stage 4: Considered deep sleep;
difficult to awaken;
extremely slow brain
waves.
Types of Sleep
What Is Sleep?
6
blood pressure increase. Dreaming typically occurs during REM
sleep. During this type of sleep, your arm and leg muscles are tem-
porarily paralyzed so that you cannot “act out” any dreams that
you may be having.
The first period of REM sleep you experience usually occurs about
an hour to an hour and a half after falling asleep. After that, the
sleep stages repeat themselves continuously while you sleep. As the
night progresses, REM sleep time becomes longer, while time spent
in non-REM sleep stages 3 and 4 becomes shorter. By morning,
nearly all your sleep time is spent in stages 1 and 2 of non-REM
sleep and in REM sleep. If REM sleep is disrupted during one night,
REM sleep time is typically longer than normal in subsequent nights
until you catch up. Overall, almost one-half your total sleep time is
spent in stages 1 and 2 non-REM sleep and about one-fifth each in
deep sleep (stages 3 and 4 of non-REM sleep) and REM sleep. In
contrast, infants spend half or more of their total sleep time in REM
sleep. Gradually, as they mature, the percentage of total sleep time
they spend in REM progressively decreases to reach the one-fifth
level typical of later childhood and adulthood.
Why people dream and why REM sleep is so important are not well
understood. It is known that REM sleep stimulates the brain regions
used in learning and the laying down of memories. Animal studies
suggest that dreams may reflect the brain’s sorting and selectively
storing important new information acquired during wake time. While
this information is processed, the brain might revisit scenes from the
day while pulling up older memories. This process may explain why
childhood memories can be interspersed with more recent events
during dreams. Studies
show, however, that other
stages of sleep besides
REM are also
needed to form
the pathways in
Your Guide to Healthy Sleep
the brain that
enable us to
learn and
remember.
7
What Makes You Sleep?
Although you may put off going to sleep in order to squeeze more
activities into your day, eventually your need for sleep becomes
overwhelming and you are forced to get some sleep. This daily
drive for sleep appears to be due, in part, to a compound known as
adenosine. This natural chemical builds up in your blood as time
awake increases. While you sleep, your body breaks down the
adenosine. Thus, this molecule may be what your body uses to
keep track of lost sleep and to trigger sleep when needed. An
accumulation of adenosine and other factors might explain why,
after several nights of less than optimal amounts of sleep, you build
up a sleep debt that you must make up by sleeping longer than
normal. Because of such built-in molecular feedback, you can’t
adapt to getting less sleep than your body needs. Eventually, a lack
of sleep catches up with you.
The time of day when you feel sleepy and go to sleep is also
governed by your internal “biological clock” and environmental
cues—the most important being light and darkness. Your biological
clock is actually a tiny bundle of cells in your brain that responds to
light signals received through your eyes. When darkness falls, the
biological clock triggers the production of the hormone melatonin.
This hormone makes you feel drowsy as it continues to increase
during the night. Because of your biological clock, you naturally
feel the most sleepy between midnight and 7 a.m. You may also feel
a second and milder daily “low” in the midafternoon between
1 p.m. and 4 p.m. At that time, another rise occurs in melatonin
production and might make you feel sleepy.
What Makes You Sleep?
Your biological clock makes you the most alert during daylight
hours and the most drowsy in the early morning hours. Consequently,
most people do their best work during the day. Our 24/7 society,
however, demands that some people work at night. Nearly one-
quarter of all workers work shifts that are not during the daytime,
and more than two-thirds of these workers have problem sleepiness
8
and/or difficulty sleeping. Because their work schedules are at odds
with powerful sleep-regulating cues like sunlight, night shift workers
often find themselves drowsy at work, and they have difficulty
falling or staying asleep during the daylight hours when their work
schedules require them to sleep.
The fatigue experienced by night shift workers can be dangerous.
Major industrial accidents—such as the Three Mile Island and
Chernobyl nuclear power plant accidents and the Exxon Valdez oil
spill—have been caused, in part, by mistakes made by overly tired
workers on the night shift or an extended shift.
Night shift workers also are at greater risk of being in car crashes
when they drive home from work. One study found that one-fifth
of night shift workers had a car crash or a near miss in the preced-
ing year because of sleepiness on the drive home from work. Night
shift workers are also more likely to have physical problems, such as
heart disease, digestive disturbances, and infertility, as well as emo-
tional problems. All of these problems may be related, at least in
part, to the workers’ chronic sleepiness. See “Working the Night
Shift” on page 9 for some helpful tips.
Other factors can also influence your need for sleep, including your
immune system’s production of cellular hormones called cytokines.
These compounds are made in large quantities in response to certain
infectious diseases or chronic inflammation and may prompt you to
sleep more than usual. The extra sleep may help you conserve the
resources needed to fight the infection. Recent studies confirm that
being well rested improves the body’s responses to infection.
People are creatures of habit, and one of the hardest habits to break
is the natural wake and sleep cycle. A number of physiological
factors conspire to help you sleep and wake up at the same times
each day. Consequently, you may have a hard time adjusting when
you travel across time zones. The light cues outside and the clocks
Your Guide to Healthy Sleep
in your new location may tell you it is 8 a.m. and you should be
active, but your body is telling you it is more like 4 a.m. and you
should sleep. The end result is jet lag—sleepiness during the day,
difficulty falling or staying asleep at night, poor concentration,
confusion, nausea, and general malaise and irritability. See “Dealing
With Jet Lag” on page 10.
9
Working the
Night Shift
Try to limit night shift work, if that is possible. If you must work
the night shift, the following tips may help you:
G Increase your total amount of sleep by adding naps and
lengthening the amount of time you allot for sleep.
G Use bright lights in your workplace.
G Minimize your shift changes so that your body’s biological
clock can adjust to a nighttime work schedule.
G Get rid of sound and light distractions in your bedroom
during your daytime sleep.
G Use caffeine only during the first part of your shift to promote
alertness at night.
If you are unable to fall asleep during the day, and all else fails,
talk with your doctor to see if it would be wise for you to use
prescribed, short-acting sleeping pills to help you sleep during
the day.
Night Shift
What Makes You Sleep?
10
Dealing With
Jet Lag
Eastward travel generally causes more severe jet lag than
westward travel because traveling east requires you to shorten
the day, and your biological clock is better able to adjust to a
longer day than a shorter day. Fortunately for globetrotters, a few
preventive measures and treatments seem to help some people
relieve jet lag:
G Adjust your biological clock. Several days before traveling
to a new time zone, gradually shift your sleeping and eating
times to coincide with those at your destination. You can
also adjust your clock by using light therapy. This involves
being exposed to special lights, many times brighter than
ordinary household light, for several hours near the time you
want to wake up. Alternatively, after arrival, spend a lot of
time outdoors to make sure your body gets the light cues it
needs to adjust to the new time zone.
G Avoid alcohol and caffeine. Although it may be tempting to
drink alcohol to relieve the stress of travel and make it easier
to fall asleep, you’re more likely to sleep lighter and wake up
in the middle of the night when the effects of the alcohol
wear off. Caffeine can help keep you awake longer, but
caffeine can also make it harder for you to fall asleep if its
effects haven’t worn off by the time you are ready to
go to bed.
Your Guide to Healthy Sleep
G What about melatonin? Your body produces this hormone
that makes you drowsy. Melatonin builds up in your body as
the night progresses and decreases when daylight arrives.
11
Melatonin is available as an over-the-counter supplement.
Because melatonin is considered safe when used over a
period of days or weeks and seems to contribute to feeling
sleepy, it has been suggested as a treatment for jet lag. But
melatonin’s effectiveness is controversial, and its safety when
used over a prolonged period is unclear. Some studies find
that taking melatonin supplements before bedtime for several
days after arrival in a new time zone can make it easier to fall
asleep at the proper time. Other studies find that melatonin
does not help to relieve jet lag.
Be aware that adjusting to a new time zone may take several
days. If you are going to be away for just a few days, it may be
better to stick to your original sleep and wake times as much as
possible, rather than adjusting your biological clock too many
times in rapid succession.
What Makes You Sleep?
Jet Lag
12
What Does Sleep
Do for You?
A number of tasks vital to health and quality of life are linked to
sleep, and these tasks are impaired when you are sleep deprived.
Learning, Memory, and Mood
Students who have trouble grasping new information or learning
new skills are often advised to “sleep on it,” and that advice seems
well founded. Recent studies reveal that people can learn a task bet-
ter if they are well rested. They also can remember better what they
learned if they get a good night’s sleep after learning the task than if
they are sleep deprived. Volunteers had to sleep at least
6 hours to show improvement in learning, and the
amount of improvement was directly tied to
how much time they slept. In other words,
volunteers who slept 8 hours outper-
formed those who slept only
6 or 7 hours. Other studies
suggest that all the benefits of
training for mentally chal-
lenging tasks are maximized
after a good night’s sleep,
rather than immediately
following the training or
after sleeping for a short
period overnight.
Many well-known
artists and scientists
Your Guide to Healthy Sleep
claim to have had
creative insights
while they slept.
Mary Shelley, for
example, said
13
the idea for her novel Frankenstein came to her in a dream. Although
it has not been shown that dreaming is the driving force behind
innovation, one study suggests that sleep is needed for creative
problem solving. In that study, volunteers were asked to perform
a memory task and then were tested 8 hours later. Those who were
allowed to sleep for 8 hours immediately after receiving the task and
before being tested were much more likely to find a creative way of
simplifying the task and improving their performance compared to
those who were awake the entire 8 hours before being tested.
Exactly what happens during sleep to improve our learning, memory,
and insight isn’t known. Experts suspect, however, that while
people sleep, they form or reinforce the pathways of brain cells
needed to perform these tasks. This process may explain why sleep
is needed for proper brain development in infants.
Not only is a good night’s sleep required to form new learning and
memory pathways in the brain, but sleep is also necessary for those
pathways to work up to speed. Several studies show that lack of
sleep causes thinking processes to slow down. Lack of sleep also
makes it harder to focus and pay attention. Lack of sleep can make
you more easily confused. Studies also find a lack of sleep leads to
faulty decisionmaking and more risk taking. A lack of sleep slows
down your reaction time, which is particularly significant to driving
and other tasks that require quick response. When people who lack
sleep are tested by using a driving simulator, they perform just as
poorly as people who are drunk. (See “Crash in Bed Not on the
Road” on page 16.) The bottom line is: not getting a good night’s
sleep can be dangerous!
Even if you don’t have a mentally or physically challenging day
ahead of you, you should still get enough sleep to put yourself in a
good mood. Most people report being irritable, if not downright
unhappy, when they lack sleep. People who chronically suffer from
a lack of sleep, either because they do not spend enough time in bed
What Does Sleep Do for You?
or because they have an untreated sleep disorder, are at greater risk
of developing depression. One group of people who usually don’t
get enough sleep is mothers of newborns. Some experts think
depression after childbirth (postpartum blues) is caused, in part, by
a lack of sleep.
14
Your Heart
Sleep gives your heart and vascular system a much-needed rest.
During non-REM sleep, your heart rate and blood pressure progres-
sively slow as you enter deeper sleep. During REM sleep, your heart
rate and blood pressure have boosted spikes of activity. Overall,
however, sleep reduces your heart rate and blood pressure by about
10 percent.
If you don’t get enough sleep, this nightly dip in blood pressure,
which appears to be important for good cardiovascular health, may
not occur. According to several studies, if your blood pressure does
not dip during sleep, you are more likely to experience strokes,
chest pain known as angina, an irregular heartbeat, and heart
attacks. You are also more likely to develop congestive heart failure,
a condition in which fluid builds up in the body because the heart is
not pumping sufficiently. Failure to experience the normal dip in
blood pressure during sleep can be related to insufficient
sleep time, an untreated sleep disorder, or other factors. African
Americans, for example, tend not to have as much of a dip in blood
pressure during sleep. This difference may help to explain why they
are more likely than Caucasians to have serious cardiovascular disease.
A lack of sleep also puts your body under stress and may trigger
the release of more adrenaline, cortisol, and other stress hormones
during the day. These hormones contribute to your blood pressure
not dipping during sleep, thereby increasing the risk for heart
disease. Inadequate sleep may also negatively affect your heart and
vascular system by the increased production of certain proteins
thought to play a role in heart disease. For example, some studies
find that people who chronically do not get enough sleep have
higher blood levels of C-reactive protein. Higher levels of this
protein may suggest a greater risk of developing hardening of the
arteries (atherosclerosis).
Your Hormones
Your Guide to Healthy Sleep
When you were young, your mother may have told you that you
need to get enough sleep to grow strong and tall. She may have
been right! Deep sleep triggers more release of growth hormone,
which fuels growth in children and boosts muscle mass and the
repair of cells and tissues in children and adults. Sleep’s effect on
the release of sex hormones also encourages puberty and fertility.
15
Consequently, women who work at night and tend to lack sleep are,
therefore, more likely to have trouble conceiving or to miscarry.
Your mother also probably was right if she told you that getting
a good night’s sleep on a regular basis would help keep you from
getting sick and help you get better if you do get sick. During sleep,
your body creates more cytokines—cellular hormones that help the
immune system fight various infections. Lack of sleep can reduce
the ability to fight off common infections. Research also reveals
that a lack of sleep can reduce the body’s response to the flu vac-
cine. For example, sleep-deprived volunteers given the flu vaccine
produced less than half as many flu antibodies as those who were
well rested and given the same vaccine.
Although lack of exercise and other factors are important contribu-
tors, the current epidemic of diabetes and obesity appears to be
related, at least in part, to chronically getting inadequate sleep.
Evidence is growing that sleep is a powerful regulator of appetite,
energy use, and weight control. During sleep, the body’s production
of the appetite suppressor leptin increases, and the appetite stimu-
lant grehlin decreases. Studies find that the less people sleep, the
more likely they are to be overweight or obese and prefer eating
foods that are higher in calories and carbohydrates. People who
report an average total sleep time of 5 hours a night, for example,
are much more likely to become obese compared to people who
sleep 7–8 hours a night.
A number of hormones released during sleep also control the body’s
use of energy. A distinct rise and fall of blood sugar levels during
sleep appears to be linked to sleep stage. Not getting enough sleep
overall or enough of each stage of sleep disrupts this pattern. One
study found that, when healthy young men slept only 4 hours a
night for 6 nights in a row, their insulin and blood sugar levels mim-
icked those seen in people who were developing diabetes. Another
study found that women who slept less than 7 hours a night were
What Does Sleep Do for You?
more likely to develop diabetes over time than those who slept
between 7 and 8 hours a night.
16
Crash in Bed
Not on the Road
Most people are aware of the hazards of drunk driving. But driv-
ing while sleepy can be just as dangerous. Indeed, crashes due
to sleepy drivers are as deadly as those due to drivers impaired
by alcohol. And you don’t have to be asleep at the wheel to put
yourself and others in danger. Both alcohol and a lack of sleep
hamper your ability to react quickly to a suddenly braking car, a
sharp curve in the road, or other situations that require rapid
responses. Just a few seconds’ delay in reaction time can be a
life-or-death matter when driving. When people who lack sleep
are tested by using a driving simulator, they
perform as badly or worse than those who are drunk. The com-
bination of alcohol and lack of sleep can be especially dangerous.
Of course, driving is also hazardous if you fall asleep at the
wheel, which happens surprisingly often. One-quarter of the
drivers surveyed in New York State reported they had fallen
asleep at the wheel at some time. Often, people briefly nod off
at the wheel without being aware of it—they just can’t recall what
happened over the previous few seconds or longer. And people
who lack sleep are more apt to take risks and make poor judg-
ments, which can also boost their chances of getting in a car
crash.
Here are some potentially life-saving tips for avoiding drowsy driving:
Your Guide to Healthy Sleep
G Be well rested before hitting the road. If you have several
nights in a row of fewer than 7–8 hours of sleep, your reaction
time slows. Restoring that reaction time to normal often takes
17
more than 1 night of good sleep, because your sleep debt
accumulates after each night you lose sleep. It may take
several nights of being well rested to repay that sleep debt
and ensure that you are ready for driving on a long road trip.
G Avoid driving between midnight and 7 a.m. Unless you are
accustomed to being awake then, this period of time is when
we are naturally the most tired.
G Don’t drive alone. A companion who can keep you engaged
in conversation might help you stay awake while driving.
G Schedule frequent breaks on long road trips. If you feel
sleepy while driving, pull off the road and take a nap for
15–20 minutes.
G Don’t drink alcohol. Just one beer when you are sleep
deprived will affect you as much as two or three beers
when you are well rested.
G Don’t count on caffeine. Although drinking a cola or a cup
of coffee might help keep you awake for a short time, it won’t
overcome excessive sleepiness or relieve a sleep debt.
Opening a window or turning up the radio won’t help you stay
awake while driving. Be aware of these warning signs that you
are too sleepy to drive safely: trouble keeping your eyes
focused, continual yawning, or being unable to recall driving the
last few miles. Remember, if you are short on sleep, stay out of
the driver’s seat!
What Does Sleep Do for You?
18
Your Guide to Healthy Sleep
19
How Much Sleep Is Enough?
Animal studies suggest that sleep is as vital as food for survival.
Rats, for example, normally live 2–3 years, but they live only
5 weeks if they are deprived of REM sleep and only 2–3 weeks if
they are deprived of all sleep stages—a timeframe similar to death
due to starvation. But how much sleep do humans need? To help
answer that question, scientists look at how much people sleep
when unrestricted, the average amount of sleep among various age
groups, and the amount of sleep that studies reveal is necessary to
function at your best.
When healthy adults are given unlimited opportunity to sleep, they
sleep on average between 8 and 8.5 hours a night. But sleep needs
vary from person to person. Some people appear to need only
about 7 hours to avoid problem sleepiness whereas others need
9 or more hours of sleep. Sleep needs also change throughout the
lifecycle. Newborns sleep between 16 and 18 hours a day, and
children in preschool sleep between 10 and 12 hours a day. School-
aged children and adolescents need at least 9 hours of sleep a night.
The hormonal influences of puberty tend to shift adolescents’
biological clocks. As a result, teenagers are more likely to go to bed
later than younger children and adults, and they tend to want to
sleep later in the morning. This sleep–wake rhythm is contrary to
the early-morning start times of many high schools and helps
explain why most teenagers get an average of only 7–7.5 hours of
sleep a night.
How Much Sleep Is Enough?
As people get older, the pattern of sleep also changes—especially
the amount of time spent in the deep sleep stages. Children spend
more time than adults in these sleep stages. This explains why
children can sleep through loud noises and why they might not
wake up when they are moved from the car to their beds. During
adolescence, a big drop occurs in the amount of time spent in deep
sleep, which is replaced by lighter, stage 2 sleep. Between young
20
adulthood and midlife, the percentage of deep sleep falls again—
from less than 20 percent to less than 5 percent, one study suggests—
and is replaced with lighter sleep (stages 1 and 2). From midlife
through late life, people’s sleep has more interruptions by wakefulness
during the night. This disruption causes older persons to lose more
and more of stages 1 and 2 non-REM sleep as well as REM sleep.
Many older people complain of difficulty falling asleep, early morn-
ing awakenings, frequent and long awakenings during the night,
daytime sleepiness, and a lack of refreshing sleep. Many sleep
problems, however, are not a natural aspect of sleep in the elderly.
Because older people are more likely to have many illnesses that can
disrupt sleep, their sleep complaints often may be due, in part, to
illnesses or the medications used to treat them. In fact, one study
found that the prevalence of sleep problems is very low in healthy
older adults. Other causes of some of older adults’ sleep complaints
are sleep apnea, restless legs syndrome, and other sleep disorders
that become more common with age. Also, older people are
more likely to have their sleep disrupted by the need to urinate
during the night.
Some evidence shows that the biological clock shifts in older people,
so they are more apt to go to sleep earlier at night and wake up
earlier in the morning. No
evidence indicates that
older people can get by
with less sleep than
younger people.
(See “Top 10 Sleep
Myths” on page 22.)
Poor sleep in older
Your Guide to Healthy Sleep
21
people is linked to excessive daytime sleepiness, attention and mem-
ory problems, depressed mood, and overuse of sleeping pills.
Despite variations in sleep quantity and quality, both related to age
and between individuals, studies suggest that the optimal amount of
sleep needed to perform adequately, avoid a sleep debt, and not have
problem sleepiness during the day is about 7–8 hours for adults and
9 or more hours for school-aged children and adolescents. Similar
amounts seem to be necessary to avoid further increasing the risk of
developing obesity, diabetes, or cardiovascular disorders.
Quality of sleep is as important as quantity. People whose sleep is
frequently interrupted or cut short may not get enough of both non-
REM sleep and REM sleep. Both types of sleep appear to be crucial
for learning and memory—and perhaps for all the other restorative
benefits of healthy sleep, including the growth and repair of cells.
Many people try to make up for lost sleep during the week by
sleeping more on the weekends. But if you have lost too much sleep,
sleeping in on the weekend does not completely erase your sleep debt.
Certainly, sleeping more at the end of the week does not make up for
the hampered performance you most likely had at the beginning of or
during that week. Just 1 night of inadequate sleep can adversely
affect your functioning and mood during at least the next day.
Daytime naps are another strategy some people use to make up for
lost sleep during the night. Some evidence shows that short naps
(up to an hour) can make up, at least partially, for the sleep missed
on the previous night and improve alertness, mood, and work
performance. But naps don’t substitute for a good night’s sleep.
One study found that a daytime nap after a lack of sleep at night
did not fully restore levels of blood sugar to the pattern seen with
adequate nighttime sleep. If a nap lasts longer than 1 hour, you may
have a hard time waking up fully. In addition, late afternoon naps
can make falling asleep at night more difficult.
How Much Sleep Is Enough?
22
Top 10
Sleep Myths
Myth 1: Sleep is a time when your body and brain shut
down for rest and relaxation.
No evidence shows that any major organ (including the brain) or
regulatory system in the body shuts down during sleep. Some
physiological processes actually become more active while you
sleep. For example, secretion of certain hormones is boosted,
and activity of the pathways in the brain needed for learning and
memory is heightened.
Myth 2: Getting just 1 hour less sleep per night than needed
will not have any effect on your daytime functioning.
This lack of sleep may not make you noticeably sleepy during
the day. But even slightly less sleep can affect your ability to
think properly and respond quickly, and it can compromise your
cardiovascular health and energy balance as well as the ability
to fight infections, particularly if lack of sleep continues. If you
consistently do not get enough sleep, eventually a sleep debt
builds up that will make you excessively tired during the day.
Myth 3: Your body adjusts quickly to different sleep
schedules.
Your biological clock makes you most alert during the daytime
and most drowsy at night. Thus, even if you work the night
shift, you will naturally feel sleepy when nighttime comes. Most
people can reset their biological clock, but only by appropriately
timed cues—and even then, by 1–2 hours per day at best.
Consequently, it can take more than a week to adjust to a
dramatically altered sleep/wake cycle, such as you encounter
Your Guide to Healthy Sleep
when traveling across several time zones or switching from
working the day shift to the night shift.
Sleep Myths
23
Myth 4: People need less sleep as they get older.
Older people don’t need less sleep, but they often get less sleep
or find their sleep less refreshing. That’s because as
people age, they spend less time in the deep, restful stages of
sleep and are more easily awakened. Older people are also
more likely to have insomnia or other medical conditions that
disrupt their sleep.
Myth 5: Extra sleep at night can cure you of problems with
excessive daytime fatigue.
Not only is the quantity of sleep important but also the quality
of sleep. Some people sleep 8 or 9 hours a night but don’t feel
well rested when they wake up because the quality of their sleep
is poor. A number of sleep disorders and other medical condi-
tions affect the quality of sleep. Sleeping more won’t
alleviate the daytime sleepiness these disorders or conditions
cause. However, many of these disorders or conditions can be
treated effectively with changes in behavior or with medical ther-
apies.
How Much Sleep Is Enough?
24
Top 10
Sleep Myths (continued)
Myth 6: You can make up for lost sleep during the week by
sleeping more on the weekends.
Although this sleeping pattern will help relieve part of a sleep
debt, it will not completely make up for the lack of sleep. This
pattern also will not make up for impaired performance during
the week because of not sleeping enough. Furthermore, sleep-
ing later on the weekends can affect your biological clock so that
it is much harder to go to sleep at the right time on Sunday
nights and get up early on Monday mornings.
Myth 7: Naps are a waste of time.
Although naps do not substitute for a good night’s sleep, they can
be restorative and help counter some of the impaired
performance that results from not getting enough sleep at night.
Naps can actually help you learn how to do certain tasks quicker.
But avoid taking naps later than 3 p.m., as late naps can interfere
with your ability to fall asleep at night. Also, limit your naps to no
longer than 1 hour because longer naps will make it harder to
wake up and get back in the swing of things. If you take
frequent naps during the day, you may have a sleep disorder
that should be treated.
Myth 8: Snoring is a normal part of sleep.
Snoring during sleep is common, particularly as a person gets
older. Evidence is growing that snoring on a regular basis can
make you sleepy during the day and more susceptible to diabetes
and heart disease. In addition, some studies link frequent snor-
ing to problem behavior and poorer school achievement in
children. Loud, frequent snoring can also be a sign of sleep
Your Guide to Healthy Sleep
apnea, a serious sleep disorder that should be treated. (See “Is
Snoring a Problem?” on page 33.)
Sleep Myths
25
Myth 9: Children who don’t get enough sleep at night will
show signs of sleepiness during the day.
Unlike adults, children who don’t get enough sleep at night
typically become more active than normal during the day.
They also show difficulty paying attention and behaving properly.
Consequently, they may be misdiagnosed as having attention-
deficit hyperactivity.
Myth 10: The main cause of insomnia is worry.
Although worry or stress can cause a short bout of insomnia, a
persistent inability to fall asleep or stay asleep at night can be
caused by a number of other factors. Certain medications and
sleep disorders can keep you up at night. Other common
causes of insomnia are depression, anxiety disorders, and
asthma, arthritis, or other medical conditions with symptoms that
become more troublesome at night. Some people who have
chronic insomnia also appear to be more revved up than
normal, so it is harder for them to fall asleep.
How Much Sleep Is Enough?
26
DAPHNE LONDON
“ I wake up early to get ready for school.
I am tired in the morning and by the
end of the school day, I am very tired
again. An afterschool nap seems to
refresh me and help me focus on
homework. Without it, I am grumpy and
stressed, can’t focus, and sometimes
get headaches.
”
Your Guide to Healthy Sleep
27
What Disrupts Sleep?
Many factors can prevent a good night’s sleep. These factors range
from well-known stimulants, such as coffee, to certain pain relievers,
decongestants, and other culprits. Many people depend on the
caffeine in coffee, soft drinks (for example, colas), or tea to wake
them up in the morning or to keep them awake. Caffeine is thought
to block the cell receptors that adenosine uses to trigger its sleep-
inducing signals. In this way, caffeine fools the body into thinking it
isn’t tired. It can take as long as 6–8 hours for the effects of caffeine
to wear off completely. Drinking a cup of coffee in the late after-
noon consequently may prevent your falling asleep at night.
Nicotine is another stimulant that can keep you awake. Nicotine
also leads to lighter than normal sleep. Heavy smokers also tend to
wake up too early because of nicotine withdrawal. Although alco-
hol is a sedative that makes it easier to fall asleep, it prevents deep
sleep and REM sleep, allowing only the lighter stages of sleep.
People who drink alcohol also tend to wake up in the middle of
the night when the effects of an alcoholic “nightcap” wear off.
Certain commonly used prescription and over-the-counter medicines
contain ingredients that can keep you awake. These ingredients
include decongestants and steroids. Many pain relievers taken by
headache sufferers contain caffeine. Heart and blood pressure med-
ications known as “beta blockers” can cause difficulty falling asleep
and increase the number of awakenings during the night. People
who have chronic asthma or bronchitis also have more problems
falling asleep and staying asleep than healthy people, either because
of their breathing difficulties or because of the medicines they take.
Other chronic painful or uncomfortable conditions—such as
What Disrupts Sleep?
arthritis, congestive heart failure, and sickle cell anemia—can
disrupt sleep, too.
28
A number of psychological disorders—including schizophrenia,
bipolar disorder, and anxiety disorders—are well known for disrupt-
ing sleep. Depression often leads to insomnia, and insomnia can
cause depression. Some of these psychological disorders are more
likely to disrupt REM sleep. Psychological stress also takes its toll
on sleep, making it more difficult to fall asleep or stay asleep.
People who feel stressed also tend to spend less time in deep sleep
and REM sleep. Many people report having difficulties sleeping if,
for example, they have recently lost a loved one, are undergoing a
divorce, or are under stress at work.
Menstrual cycle hormones can affect how well women sleep.
Progesterone is known to induce sleep and circulates in greater
concentrations in the second half of the menstrual cycle. For this
reason, women may sleep better during this phase of their menstrual
cycle, but many women report trouble sleeping the night before their
menstrual bleeding starts. This sleep disruption is probably related to
the abrupt drop in progesterone levels in their bodies just before they
begin to bleed. Women in their late
forties and early fifties, however,
report more difficulties sleep-
ing (insomnia) than younger
women. These difficulties
may be because, as they
near or enter menopause,
they have lower concentra-
tions of progesterone. Hot
flashes in women of this
age also may cause sleep
disruption and difficulties.
Your Guide to Healthy Sleep
29
Certain lifestyle factors may also deprive a person of needed sleep.
Large meals or exercise just before bedtime can make it harder to
fall asleep. Studies show that exercise in the evening delays the extra
release of melatonin at night that helps the body fall asleep. Exercise
in the daytime, on the other hand, is linked to improved nighttime sleep.
If you aren’t getting enough sleep or aren’t falling asleep early
enough, you may be overscheduling activities that can prevent you
from getting the quiet relaxation time you need to prepare for sleep.
Most people report that it’s easier to fall asleep if they have time to
wind down into a less active state before sleeping. Relaxing in a hot
bath before bedtime may help. In addition, your body temperature
drops after a hot bath in a way that mimics, in part, what happens
as you fall asleep. Probably for both these reasons, many people
report that they fall asleep more easily after a hot bath.
Sleeping environment also can affect your sleep. Clear your
bedroom of any potential sleep distractions, such as noises, bright
lights, a television, or computer. Having a comfortable mattress and
pillow can help promote a good night’s sleep. You also sleep better
if the temperature in your bedroom is kept on the cool side. For
more ideas on improving your sleep, check out the “Tips for Getting
a Good Night’s Sleep” on page 30.
What Disrupts Sleep?
30
Tips for Getting a
Good Night’s Sleep
G Stick to a sleep schedule. Go to bed and wake up the
same time each day. As creatures of habit, people have a
hard time adjusting to altered sleep patterns. Sleeping later
on weekends won’t fully make up for the lack of sleep
during the week and will make it harder to wake up early on
Monday morning.
G Exercise is great but not too late in the day. Try to exercise
at least 30 minutes on most days but not later than 5 or 6
hours before your bedtime.
G Avoid caffeine and nicotine. Coffee, colas, certain teas, and
chocolate contain the stimulant caffeine, and its effects can
take as long as 8 hours to wear off fully. Therefore, a cup of
coffee in the late afternoon can make it hard for you to fall
asleep at night. Nicotine is also a stimulant, often causing
smokers to sleep only very lightly. In addition, smokers often
wake up too early in the morning because of nicotine
withdrawal.
G Avoid alcoholic drinks before bed. You may think having an
alcoholic “nightcap” will help you sleep, but alcohol robs you
of deep sleep and REM sleep, keeping you in the lighter
stages of sleep. You also tend to wake up in the middle of
the night when the effects of the alcohol have worn off.
G Avoid large meals and beverages late at night. A light
snack is okay, but a large meal can cause indigestion that
interferes with sleep. Drinking too many fluids at night can
cause frequent awakenings to urinate.
Your Guide to Healthy Sleep
G If possible, avoid medicines that delay or disrupt your
sleep. Some commonly prescribed heart, blood pressure, or
asthma medications, as well as some over-the-counter and
Good Night’s Sleep
31
herbal remedies for coughs, colds, or allergies, can disrupt
sleep patterns. If you have trouble sleeping, talk to your
doctor or pharmacist to see if any drugs you’re taking might
be contributing to your insomnia.
G Don’t take naps after 3 p.m. Naps can help make up for
lost sleep, but late afternoon naps can make it harder to fall
asleep at night.
G Relax before bed. Don’t overschedule your day so that no
time is left for unwinding. A relaxing activity, such as reading
or listening to music, should be part of your bedtime ritual.
G Take a hot bath before bed. The drop in body temperature
after getting out of the bath may help you feel sleepy, and the
bath can help you relax and slow down so you’re more ready
to sleep.
G Have a good sleeping environment. Get rid of anything
that might distract you from sleep, such as noises, bright
lights, an uncomfortable bed, or warm temperatures. You
sleep better if the temperature in your bedroom is kept
on the cool side. A TV or computer in the
bedroom can be a distraction and
deprive you of needed sleep.
Having a comfortable mattress
and pillow can help promote a
good night’s sleep.
What Disrupts Sleep?
32
Tips for Getting a
Good Night’s Sleep (continued)
G Have the right sunlight exposure. Daylight is key to
regulating daily sleep patterns. Try to get outside in natural
sunlight for at least 30 minutes each day. If possible, wake
up with the sun or use very bright lights in the morning.
Sleep experts recommend that, if you have problems falling
asleep, you should get an hour of exposure to morning
sunlight.
G Don’t lie in bed awake. If you find yourself still awake after
staying in bed for more than 20 minutes, get up and do some
relaxing activity until you feel sleepy. The anxiety of not
being able to sleep can make it harder to fall asleep.
G See a doctor if you continue to have trouble sleeping.
If you consistently find yourself feeling tired or not well rested
during the day despite spending enough time in bed at night,
you may have a sleep disorder. Your family doctor or a sleep
specialist should be able to help you.
Good
Night’s
Sleep
Your Guide to Healthy Sleep
Tips for Getting a Good Night’s Sleep (continued)
33
Is Snoring a Problem?
Long the material for jokes, snoring is generally accepted as
common and annoying in adults but as nothing to worry about.
However, snoring is no laughing matter. Frequent, loud snoring is
often a sign of sleep apnea and may increase your risk of developing
cardiovascular disease and diabetes, as well as lead to daytime
sleepiness and impaired performance.
Snoring is caused by a narrowing or partial blockage of your air-
ways at the back of the mouth and upper throat. This obstruction
results in increased air turbulence when breathing in, causing the
soft tissues in your throat to vibrate. The end result is a noisy snore
that can disrupt the sleep of your bed partner. This narrowing of
the airways is typically caused by the soft palate, tongue, and throat
relaxing while you sleep, but allergies or sinus problems can also
contribute to a narrowing of the airways, as can being overweight
and having extra soft tissue around your upper airways.
The larger the tissues in your soft palate, the more likely you are to
snore while sleeping. Alcohol or sedatives taken shortly before sleep
also promote snoring. These drugs cause greater relaxation of the
tissues in your throat and mouth. Surveys reveal that about one-half
of all adults snore, and 50 percent of these adults do so loudly and
frequently. African Americans, Asians, and Hispanics are more like-
ly to snore loudly and frequently compared to Caucasians, and snor-
ing problems increase with age.
Not everyone who snores has sleep apnea, but people who have
sleep apnea typically do snore loudly and frequently. Sleep apnea
is a serious sleep disorder, and its hallmark is loud, frequent snoring
Is Snoring a Problem?
linked to intermittent brief pauses in breathing while sleeping.
(See “Sleep Apnea” on page 40.) Even if you don’t experience these
breathing pauses, snoring can still be a problem for you as well as
34
for your bed partner. The increased breathing effort associated with
snoring can impair your sleep quality and lead to many of the same
health consequences as sleep apnea.
One study found that older adults who did not have sleep apnea,
but who snored 6–7 nights a week, were more than twice as likely
to report being excessively sleepy during the day than those who
never snored. The more people snored, the more daytime fatigue
they reported. That sleepiness may help explain why snorers are
more likely to be in car crashes than people who do not snore.
Loud snoring can also disrupt the sleep of bed partners and strain
marital relations, especially if snoring causes the spouses to sleep
in separate bedrooms.
Snoring also increases the risk of developing diabetes and heart
disease. One study found that women who snored regularly were
twice as likely as those who did not snore to develop diabetes,
even if they were not overweight—another risk factor for diabetes.
Other studies suggest persistent snoring may raise the lifetime risk
of developing high blood pressure, heart failure, and stroke.
About one-third of all pregnant women begin snoring for the first
time during their second trimester. If you are snoring while pregnant,
let your doctor know. Snoring in pregnancy can be associated with
high blood pressure and can have a negative effect on your baby’s
growth and development. Your doctor will routinely keep a close
eye on your blood pressure throughout your pregnancy and can let
you know if any additional evaluations for the snoring might be use-
ful. In most cases, the snoring and any related high blood pressure
will subside shortly after delivery.
Snoring can also be a problem in children. As many as 10–15
percent of young children, who typically have enlarged adenoids and
tonsils, snore on a regular basis. Several studies show that children
who snore (with or without sleep apnea) are more likely than those
Your Guide to Healthy Sleep
who do not snore to score lower on tests that measure intelligence,
memory, and ability to maintain attention. These children also have
more problematic behavior, including hyperactivity. The end result
is that children who snore do not perform in school as well as those
who do not snore. Strikingly, snoring was linked to a greater drop
in IQ than that seen in children who had elevated levels of lead in
their blood. Although the behavior of children improves after they
35
stop snoring, studies suggest they may continue to get poorer grades
in school, perhaps because of lasting effects on the brain linked to
the snoring. You should have your child evaluated by your doctor if
the child snores loudly and frequently—three to four times a week—
especially if brief pauses in breathing while asleep are noted and if
there are signs of hyperactivity or daytime sleepiness, inadequate
school achievement, or slower than expected development.
Surgery to remove the adenoids and tonsils of children often can
cure their snoring and any associated sleep apnea. Such surgery has
been linked to a reduction in hyperactivity and improved ability to
pay attention, even in children who showed no signs of sleep apnea
before surgery.
Snoring in older children and adults may be relieved by less invasive
measures, however. These measures include losing weight, refraining
from tobacco, sleeping on the side rather than on the back, or ele-
vating the head while sleeping. Treating chronic congestion and
refraining from alcohol or sedatives before sleeping can also stop
snoring. In some adults, snoring can be relieved by dental appli-
ances that reposition the soft tissues in the mouth. Although numer-
ous over-the-counter nasal strips and sprays claim to relieve snoring,
no scientific evidence supports those claims.
Is Snoring a Problem?
36
Common Sleep Disorders
A number of sleep disorders can disrupt your sleep quality and
leave you with excessive daytime sleepiness, even if enough time
was spent in bed to be well rested. (See “Common Signs of a Sleep
Disorder” on page 37.) More than 70 sleep disorders affect at least
40 million Americans and account for an estimated $16 billion in
medical costs each year, not counting costs due to lost work time
and other factors. The four most common sleep disorders are
insomnia, obstructive sleep apnea (sleep-disordered breathing),
restless legs syndrome (RLS), and narcolepsy. Additional sleep
problems include sleep walking, sleep paralysis, night terrors, and
other “parasomnias” that cause abnormal arousals.
Insomnia
Insomnia is defined as having trouble falling asleep or staying
asleep, or as having unrefreshing sleep despite having ample oppor-
tunity to sleep. Life is filled with events that occasionally cause
insomnia for a short time. Such temporary insomnia is
common and is often brought on by stressful situations such as
work, family pressures, or a traumatic
event. A National Sleep Foundation
poll of adults in the United States
found that close to half of the
respondents reported temporary
insomnia in the nights immediately
after the terrorist attacks on
September 11, 2001.
Your Guide to Healthy
Chronic insomnia is defined as
having symptoms at least
3 nights per week for more
than 1 month. Most
cases of chronic
insomnia are second-
ary, which means
37
Common Signs of a
Sleep Disorder
Look over this list of common signs of a sleep disorders, and
talk to your doctor if you have any of them:
G It takes you more than 30 minutes to fall asleep at night.
G You awaken frequently in the night and then have trouble
falling back to sleep again.
G You awaken too early in the morning.
G You frequently don’t feel well rested despite spending 7–8
hours or more asleep at night.
G You feel sleepy during the day and fall asleep within 5 minutes
if you have an opportunity to nap, or you fall asleep at
inappropriate times during the day.
G Your bed partner claims you snore loudly, snort, gasp, or
make choking sounds while you sleep, or your partner
notices your breathing stops for short periods.
G You have creeping, tingling, or crawling feelings in your legs
that are relieved by moving or massaging them, especially in
the evening and when you try to fall asleep.
G You have vivid, dreamlike experiences while falling asleep or
dozing.
G You have episodes of sudden muscle weakness when you
are angry, fearful, or when you laugh.
G You feel as though you cannot move when you first wake up.
G Your bed partner notes that your legs or arms jerk often
during sleep.
G You regularly need to use stimulants to stay awake during
the day.
Also keep in mind that, although children can show some of
these same signs of a sleep disorder, they often do not show
Common Sleep Disorders
signs of excessive daytime sleepiness. Instead, they may seem
overactive and have difficulty focusing and concentrating. They
also may not do their best in school.
Sleep Disorder
38
they are due to another disorder or medications. Primary chronic
insomnia is a distinct sleep disorder; its cause is not yet well under-
stood. About 30–40 percent of adults say they have some symptoms
of insomnia within any given year, and about 10–15 percent of
adults say they have chronic insomnia. Chronic insomnia becomes
more prevalent with age, and women are more likely than men to
report having insomnia.
Insomnia often causes problems during the day, such as excessive
sleepiness, fatigue, a lack of energy, difficulty concentrating,
depressed mood, and irritability. Due to all of these potential
consequences, untreated insomnia can impair quality of life as
much as, or more than, other chronic medical problems.
Chronic insomnia is often caused by one or more of the following:
I Another disease or mood disorder. The most common
causes of insomnia are depression and/or anxiety disorders.
Neurological disorders such as Alzheimer’s or Parkinson’s
disease can also have insomnia as a symptom. Chronic
insomnia can result from arthritis, asthma, or other medical
conditions in which symptoms become more troublesome at
night, making it difficult to fall asleep or stay asleep.
I Various prescribed and over-the-counter medications that can
disrupt sleep, such as decongestants, certain pain relievers,
and steroids.
I Sleep-disrupting behavior such as drinking alcohol, exercising
shortly before bedtime, ingesting caffeine late in the day,
watching TV or reading while in bed, or irregular sleep
schedules due to shift work or other causes.
I Another sleep disorder, such as sleep apnea or restless
legs syndrome.
Some people, however, have primary chronic insomnia. This condi-
tion is linked to a tendency toward being more “revved up” than
Your Guide to Healthy Sleep
normal (hyperarousal). These people may have heightened secretion
of certain hormones, higher body temperatures, faster heart rates,
and a different pattern of brain waves while they sleep.
Doctors diagnose insomnia based mainly on sleep history, often
by reviewing a sleep diary. An overnight sleep recording may be
required if another sleep disorder is suspected. Doctors also will
39
try to diagnose and treat any other underlying medical or psycholog-
ical problems as well as identify behaviors that might be causing
the insomnia.
Often, people who have insomnia enter into a vicious cycle—because
of having trouble sleeping in previous nights, they become anxious
at the slightest sign that they may not be falling asleep right away.
That anxiety can make it more difficult for them to fall asleep. The
more time they spend in bed not sleeping, and watching the clock,
the more their anxiety—and sleeplessness—increases.
To break that cycle of anxiety and negative conditioning, experts
recommend going to bed only when you’re sleepy. If you can’t fall
asleep (or fall back to sleep) within 20 minutes, get out of bed and
go into another room where you can pursue a relaxing activity until
you feel sleepy again. Then return to bed. This reconditioning
therapy has been shown to be an effective way to treat insomnia.
Another effective behavioral strategy for some people is relaxation
therapy. For example, progressively tense and then relax each of the
muscle groups in your body before
sleep. Another method is to focus
on breathing deeply. Relaxation
therapy can provide a needed
slowing down period so that you
are indeed sleepy when the
desired bedtime arrives.
Sleep restriction therapy also
works for some people who
have insomnia. First, limit
your night’s sleep to 4 or
5 hours, then gradually
add more sleep time
each night until you
achieve a more
Common Sleep Disorders
40
normal night’s sleep. Daytime naps should be avoided during this
sleep restriction therapy because napping may prolong insomnia by
making it harder to fall asleep at night. In addition, during sleep
restriction therapy, avoid driving a car or operating dangerous
machinery until you have obtained adequate nighttime sleep.
All these changes in behavior are part of what is called “cognitive
behavioral therapy.” Cognitive behavioral therapy also can be used
to replace negative thinking related to sleep, such as “I’ll never fall
asleep without sleeping pills,” with more realistic positive thinking.
Cognitive behavioral therapy is effective in most people who have
chronic insomnia.
Some people who have chronic insomnia that is not corrected by
behavioral therapy or treatment of an underlying condition may
need a prescription medication. You should talk to a doctor before
trying to treat insomnia with alcohol, over-the-counter or prescribed
short-acting sedatives, or sedating antihistamines that induce
drowsiness. The benefits of these treatments are limited, and they
have risks. Some may help you fall asleep but leave you feeling
unrefreshed in the morning. Others have longer-lasting effects and
leave you feeling still tired and groggy in the morning. Some also
may lose their effectiveness over time. Doctors may prescribe sedat-
ing antidepressants for insomnia, but the effectiveness of these medi-
cines in people who do not have depression is not established, and
there are significant side effects.
To treat their insomnia, some people pursue “natural” remedies,
such as melatonin supplements or valerian teas or extracts. These
remedies are available over the counter. There is little evidence that
melatonin can help relieve insomnia. Studies with valerian have
also been inconclusive, and the actual dose and purity of various
supplements, extracts, or teas that contain valerian may vary from
product to product. In addition, because melatonin, valerian, and
other natural remedies are not regulated by the Food and Drug
Your Guide to Healthy Sleep
Administration, their safety is not scrutinized.
Sleep Apnea
In people who have sleep apnea (also referred to as sleep-disordered
breathing), breathing briefly stops or becomes very shallow during
sleep. This change is caused by intermittent blocking of the upper
airway, usually when the soft tissue in the rear of the throat
41
ANNE COLLINS
“
I have sleep apnea. In the past, I used
to arrange my schedule around whether
I’ve had enough sleep. Now
I don’t worry about that.
Starting on continuous
positive airway pres-
sure and medication
have changed
my life — now I’m
excited to wake up
and face each
day after a night
”
of restful sleep.
Common Sleep Disorders
42
collapses and partially or completely closes the airway. Each breath-
ing stop typically lasts 10–20 seconds or more and may occur 20–30
times or more each sleeping hour.
If you have sleep apnea, not enough air can flow into your lungs
through the mouth and nose during sleep, even though breathing
efforts continue. When this happens, the amount of oxygen in your
blood decreases. Your brain responds by awakening you enough to
tighten the upper airway muscles and open your windpipe. Normal
breaths then start again, often with a loud snort or choking sound.
Although people who have sleep apnea typically snore loudly and
frequently, not everyone who snores has sleep apnea. (See “Is
Snoring a Problem?” on page 33.)
Because people who have sleep apnea frequently arouse from deeper
sleep stages to lighter sleep during the night, they rarely spend
enough time in deep, restorative stages of sleep. They are therefore
often excessively sleepy during the day. Such sleepiness is thought to
lead to mood and behavior problems, including depression, and such
sleepiness more than triples the risk of being in a traffic or work-
related accident.
The many brief drops in blood-oxygen levels can be associated with
morning headaches and decreased ability to concentrate, think prop-
erly, learn, and remember. In sleep apnea, the combination of the
intermittent oxygen drops and reduced sleep quality triggers the
release of stress hormones. These hormones in turn raise your blood
pressure and heart rate and boost the risk of heart attack, stroke,
irregular heart beats, and congestive heart failure. In addition,
untreated sleep apnea can lead to altered energy metabolism that
increases the risk for developing obesity and diabetes.
Anyone can have sleep apnea. It is estimated that at least 12–18
million American adults have sleep apnea, making it as common as
asthma. More than one-half of the people who have sleep apnea are
Your Guide to Healthy Sleep
overweight. Sleep apnea is more common in men. More than 1 in
25 middle-aged men and 1 in 50 middle-aged women have sleep
apnea along with excessive daytime sleepiness. About 3 percent of
children and 10 percent or more of people over age 65 have sleep
apnea. This condition occurs more frequently in African Americans,
Asians, Native Americans, and Hispanics than in Caucasians.
43
More than one-half of all people who have sleep apnea are not
diagnosed. People who have sleep apnea generally are not aware
that their breathing stops in the night. They just notice that they
don’t feel well rested when they wake up and are sleepy throughout
the day. Their bed partners are likely to notice, however, that they
snore loudly and frequently and that they often stop breathing
briefly while sleeping. Doctors suspect sleep apnea if these symp-
toms are present, but the diagnosis must be confirmed with
overnight sleep monitoring. (See “How Are Sleep Disorders
Diagnosed?” on page 44.) This monitoring will reveal pauses in
breathing, frequent sleep arousals, and intermittent drops in levels of
oxygen in the blood.
Like adults who have sleep apnea, children who have this disorder
usually snore loudly, snort or gasp, and have brief stops in breathing
while sleeping. Small children often have enlarged tonsils and ade-
noids that increase their risk for sleep apnea. But doctors may not
suspect sleep apnea in children because, instead of showing the typical
signs of sleepiness during the day, these children often become agitat-
ed and may be considered hyperactive. The effects of sleep apnea in
children may include diminished school performance and difficult,
aggressive behavior.
Common Sleep Disorders
44
How Are
Sleep Disorders Diagnosed?
Depending on what your symptoms are, your doctor will gather
various kinds of information and consider several possible tests
when trying to decide if you have a sleep disorder:
G Sleep history and sleep log. Your doctor will ask you how
many hours you sleep each night, how often you waken
during the night and for how long, how long it takes you to
fall asleep, how well rested you feel upon awakening, and
how sleepy you feel during the day. Your doctor may ask you
to keep a sleep diary for a few weeks. (See “Sample Sleep
Diary” on page 56.) Your doctor may also ask you if you
have any symptoms of sleep apnea or restless legs
syndrome, such as loud snoring, snorting or gasping, morning
headaches, tingling or unpleasant sensations in the limbs
that are relieved by moving them, and jerking of the limbs
during sleep. Your sleeping partner may be asked if you
have some of these symptoms, as you may not be aware of
them yourself.
G Sleep recording in a sleep lab (polysomnogram). A sleep
recording refers to a polysomnogram (poly-SOM-no-gram)
or PSG test that is usually done in a sleep center or sleep
laboratory. You will likely stay overnight in the sleep center
with electrodes and other monitors placed on your scalp,
face, chest, limbs, and finger. While you sleep, these devices
measure your brain activity, eye movements, muscle activity,
heart rate and rhythm, blood pressure, and how much air
moves in and out of your lungs. This test also checks the
Your Guide to Healthy Sleep
amount of oxygen in your blood. A PSG test is painless.
In certain circumstances, the PSG can be done at home.
A home monitor can be used to record heart rate, how air
moves in and out of your lungs, the amount of oxygen in your
blood, and your breathing effort.
45
G Multiple Sleep Latency Test (MSLT). Particularly useful for
diagnosing narcolepsy, this test measures how sleepy you
are during the day. In this test, typically done after an
overnight sleep recording (PSG), monitoring devices for sleep
stage are placed on your scalp and face. You are asked to
nap four or five times for 20 minutes every 2 hours during
times in which you would normally be awake. Technicians
note how quickly you fall asleep and how long it takes you to
reach various stages of sleep, especially REM sleep, during
your naps. Normal individuals either do not fall asleep during
these short designated nap times or take a long time to fall
asleep. People who fall asleep in less than 5 minutes are likely
to require treatment for a sleep disorder, as are those who
quickly develop REM sleep during their naps.
It is important to have a sleep medicine specialist interpret
the results of your sleep monitoring test (PSG) or MSLT. See
“How To Find a Sleep Center and Sleep Medicine Specialist”
on page 58.
Common Sleep Disorders
46
A number of factors can make a person susceptible to sleep apnea.
These factors include:
I Throat muscles and tongue that relax more than normal while
asleep
I Enlarged tonsils and adenoids
I Being overweight—the excess fat tissue around your neck
makes it harder to keep the throat area open
I Head and neck shape that creates a somewhat smaller airway
size in the mouth and throat area
I Congestion, due to allergies, that can also narrow the airway
I Family history of sleep apnea
If your doctor suspects that you have sleep apnea, you may be
referred to a sleep specialist. Some of the ways to help diagnose
sleep apnea include:
I A medical history that includes asking you and your family
questions about how you sleep and how you function during
the day.
I Checking your mouth, nose, and throat for extra or large
tissues—for example tonsils, uvula (the tissue that hangs from
the middle of the back of the
mouth), and soft palate (roof of
your mouth in the back of your
throat).
I An overnight recording of
what happens with your
breathing during sleep
(polysomnogram, or PSG).
Your Guide to Healthy Sleep
47
I A Multiple Sleep Latency Test (MSLT), usually done in a sleep
center, is used to see how quickly you fall asleep at times when
you would normally be awake. Falling asleep in only a few
minutes usually means that you are very sleepy during the day.
Being very sleepy during the day can be a sign of sleep apnea.
Once all the tests are completed, the sleep medicine specialist will
review the results and work with you and your family to develop a
treatment plan. Changes in daily activities or habits may help
reduce your symptoms:
I Sleep on your side instead of on your back. Sleeping on your
side will help reduce the amount of upper airway collapse
during sleep.
I Avoid alcohol, smoking, sleeping pills, herbal supplements, and
any other medications that make you sleepy. They make it
harder for your airway to stay open while you sleep, and
sedatives can make the breathing pauses longer and more
severe. Tobacco smoke irritates the airways and can help
trigger the intermittent collapse of the upper airway.
I Lose weight if you are overweight. Even a little weight loss
can sometimes improve symptoms.
These changes may be all that are needed to treat mild sleep apnea.
However, if you have moderate or severe sleep apnea, you will need
additional, more direct treatment approaches.
Continuous Positive Airway Pressure (CPAP) is the most effective
treatment for sleep apnea in adults. CPAP delivers air into your air-
way through a specially designed nasal mask attached to a machine
that acts as a pump. The mask does not breathe for you; the flow of
air creates enough increased pressure to keep the airways in your nose
and mouth more open while you sleep. The air pressure is adjusted so
that it is just enough to stop your airways from briefly becoming too
small during sleep. The pressure is constant and continuous. Sleep
apnea will return if CPAP is stopped or if it is used incorrectly.
Common Sleep Disorders
People who have severe sleep apnea symptoms generally feel much
better once they begin treatment with CPAP. CPAP treatment can
cause side effects in some people. Possible side effects include dry or
stuffy nose, irritation of the skin on the face, bloating of the stomach,
sore eyes, or headaches. If you have trouble with CPAP side effects,
48
BOB BALKAM
“ With restless legs syndrome, there is no
‘magic bullet,’ no cure. It took a while to
find the correct combination of medica-
tions for me. From time to time, my
medications have to be adjusted, but
my symptoms are well controlled.
”
Your Guide to Healthy Sleep
49
work with your sleep medicine specialist and support staff. Together,
you can do things to reduce or eliminate these problems.
Currently, no medications cure sleep apnea. However, the prescrip-
tion drug modafinil may help relieve the excessive sleepiness that
sometimes persists even with CPAP treatment of sleep apnea.
Another treatment approach that may help some people is the use
of a mouthpiece (oral or dental appliance). If you have mild sleep
apnea or do not have sleep apnea but snore very loudly, your doctor
or dentist may also recommend this. A custom-fitted plastic mouth-
piece will be made by a dentist or an orthodontist—a specialist in
correcting teeth or jaw problems. The mouthpiece will adjust your
lower jaw and tongue to help keep the airway in your throat more
open while you are sleeping. Air can then flow more easily into
your lungs because there is less resistance to breathing. Following
up with the dentist or orthodontist is important to correct any side
effects and to be sure that your mouthpiece continues to fit properly.
Some people who have sleep apnea, depending on the findings of the
evaluation by the sleep medicine specialist, may benefit from surgery.
Removing tonsils and adenoids that are blocking the airway is done
frequently, especially in children. Uvulopalatopharyngoplasty
(UPPP) is a surgery for adults that removes the tonsils, uvula (the
tissue that hangs from the middle of the back of the roof of the
mouth), and part of the soft palate (roof of the mouth in the back
of the throat). Tracheostomy is a surgery used rarely and only in
severe sleep apnea when no other treatments have been successful.
A small hole is made in the windpipe, and a tube is inserted.
Air will flow through the tube and into the lungs, bypassing the
obstruction in the upper airway.
Restless Legs Syndrome (RLS)
Restless legs syndrome (RLS) causes an unpleasant prickling or
tingling in the legs, especially in the calves, that is relieved by moving
or massaging them. This sensation creates a need to stretch or move
Common Sleep Disorders
the legs to get rid of these uncomfortable or painful feelings. As a
result, a person may have difficulty falling asleep and staying asleep.
One or both legs may be affected. In some people, the sensations
are also felt in the arms. These sensations can also occur with lying
down or sitting for prolonged periods of time, such as while at a
desk, riding in a car, or watching a movie.
50
Many people who have RLS also have brief limb movements during
sleep, often with abrupt onset, occurring every 5–90 seconds. This
condition, known as periodic limb movements in sleep (PLMS), can
repeatedly awaken people who have RLS and reduce their total
sleep time. Some people have PLMS but have no abnormal sensa-
tions in their legs while awake.
RLS affects 5–15 percent of Americans, and its prevalence increases
with age. RLS occurs more often in women than men. One study
found that RLS accounted for one-third of the insomnia seen in
patients older than age 60. Children also can have RLS. This con-
dition can be difficult to diagnose in children, and it often is con-
fused with hyperactivity or “growing pains.”
RLS is often inherited. Pregnancy, kidney failure, and anemia relat-
ed to iron or vitamin deficiency can trigger or worsen RLS symp-
toms. Researchers suspect that these conditions cause insufficient
iron that results in a lack of dopamine. The brain uses dopamine to
control limb movements. Doctors usually can diagnose RLS by
patients’ symptoms and a telltale worsening of symptoms at night or
while at rest. Some doctors may order a blood test for iron,
although many people who have RLS have normal levels of iron in
their blood but abnormal levels in the fluid that bathes their brain.
Doctors may also ask people who have RLS to spend a night in a
sleep lab where they are monitored to rule out other sleep disorders
and to document the excessive limb movements.
RLS is a treatable but not curable condition. Dramatic improve-
ments are seen quickly when patients are given dopamine-like drugs.
Alternatively, people who have milder cases may be treated success-
fully with sedatives or by behavioral strategies. These strategies
include stretching, taking a hot bath, or massaging the legs before
bedtime. Avoiding caffeinated beverages can also help reduce symp-
toms. If iron or vitamin deficiency underlies RLS, symptoms may
improve with prescribed iron, vitamin B12, or folate supplements.
Your Guide to Healthy Sleep
Some people may require anticonvulsant medications to stem the
creeping and crawling sensations in their limbs. Others who have
severe symptoms may need to be treated with pain relievers, such
as codeine or morphine, or a combination of drug treatments.
51
Narcolepsy
Narcolepsy’s main symptom is excessive and overwhelming daytime
sleepiness, even after adequate nighttime sleep. In addition, night-
time sleep may be fragmented by frequent awakenings. People who
have narcolepsy often fall asleep at inappropriate times and places.
Although television sitcoms occasionally feature these individuals
to generate a few laughs, narcolepsy is no laughing matter. People
who have narcolepsy experience daytime “sleep attacks” that last
from seconds to more than one-half hour, can occur without
warning, and may cause injury. These embarrassing sleep spells can
also make it difficult to work and to maintain normal personal or
social relationships.
With narcolepsy, the usually sharp distinctions between being asleep
and awake are blurred. Also, people who have narcolepsy tend to
fall directly into dream-filled REM sleep, rather than enter REM
sleep gradually after passing through the non-REM sleep stages first.
In addition to overwhelming daytime sleepiness, narcolepsy has
three other commonly associated symptoms, but these may not
occur in all people:
I Sudden muscle weakness (cataplexy). This weakness is similar
to the paralysis that normally occurs during REM sleep, but it
lasts a few seconds to minutes while an individual is awake.
Cataplexy tends to be triggered by sudden emotional reactions,
such as anger, surprise, fear, or laughter. The weakness may
show up as limpness at the neck, buckling of the knees, or
sagging facial muscles affecting speech, or it may cause a
complete body collapse.
I Sleep paralysis. People who have narcolepsy may experience a
temporary inability to talk or move when falling asleep or
waking up, as if they were glued to their beds.
I Vivid (hypnogogic) dreams. These dreams tend to surface
when people who have narcolepsy first fall asleep. The dreams
are so lifelike that they can be confused with reality.
Common Sleep Disorders
Experts estimate that as many as 350,000 Americans have narcolepsy,
but fewer than 50,000 are diagnosed. The disorder is as widespread as
52
BOB BALKAM
“
When you have a sleep disorder, you
need to discuss your symptoms
and progress so your doctor
can know when it’s necessary
to change the course of treat-
ment. Patient support
groups are also
invaluable sources
”
of information.
Your Guide to Healthy Sleep
53
Parkinson’s disease or multiple sclerosis, and more prevalent than
cystic fibrosis, but it is less well known. Narcolepsy is often mistaken
for depression, epilepsy, or the side effects of medicines.
Narcolepsy can be difficult to diagnose in people who have only
the symptom of excessive daytime sleepiness. It is usually diagnosed
with the aid of an overnight sleep recording (PSG) and the MSLT.
(See “How Are Sleep Disorders Diagnosed?” on page 44.) Both tests
reveal signs of narcolepsy—the tendency to fall asleep rapidly and
enter REM sleep early, even during brief naps.
Narcolepsy can develop at any age, but the symptoms tend to
appear first during adolescence or early adulthood. About 1 of
every 10 people who have narcolepsy has a close family member
who has the disorder, suggesting that one can inherit a tendency to
develop narcolepsy. Studies suggest that a neurotransmitter called
hypocretin plays a key role in narcolepsy. Most people who have
narcolepsy lack hypocretin, which promotes wakefulness. Scientists
believe that an autoimmune reaction, perhaps triggered by disease or
brain injury, specifically destroys the hypocretin-generating cells in
the brains of people who have narcolepsy.
Eventually, researchers may develop a treatment for narcolepsy that
restores hypocretin to normal levels. In the meantime, most people
who have narcolepsy find some to all of their symptoms relieved
by various drug treatments. For example, central nervous system
stimulants can reduce daytime sleepiness. Antidepressants and other
drugs that suppress REM sleep can prevent muscle weakness, sleep
paralysis, and vivid dreaming. Doctors also usually recommend that
people who have narcolepsy take short naps (10–15 minutes) two or
three times a day, if possible, to help control excessive daytime sleepiness.
Parasomnias (Abnormal Arousals)
In some people, the walking, talking, and other body functions
normally suppressed during sleep emerge during certain sleep stages.
Alternatively, the paralysis or vivid images usually experienced during
Common Sleep Disorders
dreaming may persist after awakening. These arousal malfunctions
are collectively known as parasomnias and include confusional
arousals, sleep talking, sleep walking, night terrors, sleep paralysis,
and REM sleep behavior disorder (acting out dreams). Most of these
disorders—such as confusional arousals, sleep walking, and night
terrors—are more common in children, who tend to outgrow them
54
once they become adults. People who are sleep-deprived also may
experience some of these disorders, including sleep walking and sleep
paralysis. Sleep paralysis also commonly occurs in people who have
narcolepsy. Certain medications or neurological disorders appear to
lead to other parasomnias, such as REM sleep behavior disorder, and
these parasomnias tend to occur more in elderly people. If you or a
family member has persistent episodes of sleep paralysis, sleep
walking, or acting out of dreams, talk with your doctor.
Your Guide to Healthy Sleep
55
Do You Think You Have a
Sleep Disorder?
At various points in our lives, all of us suffer from a lack of sleep that
can be remedied by making sure we have the opportunity to get
enough sleep. But, if you are spending enough time in bed and still
wake up tired or feel very sleepy during the day, you may have a sleep
disorder. See “Common Signs of a Sleep Disorder” on page 37.
One of the best ways you can tell if you are getting enough good
quality sleep, and whether you have signs of a sleep disorder, is by
keeping a sleep diary. Use the “Sample Sleep Diary” on page 56 to
record the quality and quantity of your sleep; your use of medica-
tions, alcohol, and caffeinated beverages; your exercise patterns; and
how sleepy you feel during the day. After a week or so, look over
this information to see how many hours of sleep or nighttime awak-
enings the night before are linked to your being tired the next day.
This information will give you a sense of how much uninterrupted
sleep you need to avoid daytime sleepiness. You can also use the
diary to see some of the patterns or practices that may keep you
from getting a good night’s sleep.
You may have a sleep disorder and should see your doctor if your
sleep diary reveals any of the following:
I You consistently take more than 30 minutes each night to fall
Do You Think You Have a Sleep Disorder?
asleep.
I You consistently awaken more than a few times or for long
periods of time each night.
I You take frequent naps.
I You often feel sleepy during the day—especially if you fall
asleep at inappropriate times during the day.
56
Sample Sleep Diary
Name Example
Today’s date Monday
4/10/05
Time I went to bed last night 11 p.m.
Complete in the Morning
Time I woke up this morning 7 a.m.
No. of hours slept last night 8
Number of awakenings and 5 times
total time awake last night 2 hours
How long I took to fall asleep 30 mins.
last night
Medications taken last night None
How awake did I feel when 2
I got up this morning:
1—Wide awake
2—Awake but a little tired
3—Sleepy
Number of caffeinated drinks 1 drink at
(coffee, tea, soda) and time 8 p.m.
when I had them today
Number of alcoholic drinks 2 drinks
(beer, wine, liquor) and time 9 p.m.
Complete in the Evening
when I had them today
Nap times and lengths today 3:30 p.m.
45 mins.
Exercise times and lengths None
today
Your Guide to Healthy Sleep
How sleepy did I feel 1
during the day today:
1—So sleepy had to struggle
to stay awake during much
of the day
2—Somewhat tired
3—Fairly alert
4—Wide awake
57
Do You Think You Have a Sleep Disorder?
58
How To Find a Sleep Center
and Sleep Medicine
Specialist
If your doctor refers you to a sleep center or sleep specialist, make
sure that center or specialist is qualified to diagnose and treat your
sleep problem. To find sleep centers accredited by the American
Academy of Sleep Medicine, go to http://www.aasmnet.org and
click on “Find a Sleep Center,” or call 708–492–0930. To find sleep
specialists certified by the American Board of Sleep Medicine, go to
http://www.absm.org and click on “Diplomates of the ABSM.”
Your Guide to Healthy Sleep
59
For More Sleep Information
Resources from the National Heart, Lung, and Blood Institute
(NHLBI)
National Center on Sleep Disorders Research
National Heart, Lung, and Blood Institute
National Institutes of Health
6705 Rockledge Drive
Suite 6022
Bethesda, MD 20892–7993
Telephone: 301–435–0199
Fax: 301–480–3451
E-mail: ncsdr@nih.gov
Web site: http://www.nhlbi.nih.gov/sleep
NHLBI Health Information Center
P.O. Box 30105
Bethesda, MD 20824–0105
Telephone: 301–592–8573
TTY: 240–629–3255
Fax: 301–592–8563
E-mail: nhlbiinfo@nhlbi.nih.gov
Web site: http://www.nhlbi.nih.gov
Garfield Star Sleeper Web site (for children, parents, and teachers)
http://starsleep.nhlbi.nih.gov
NIH Office of Science Education Web site (for high school supple-
mental curriculum: Sleep, Sleep Disorders, and Biological Rhythms)
http://science.education.nih.gov
Resources from Other Sleep Organizations
American Academy of Sleep Medicine (AASM)
For More Sleep Information
One Westbrook Corporate Center, Suite 920
Westchester, IL 60154
Telephone: 708–492–0930
Fax: 708–492–0943
Web site: http://www.aasmnet.org
60
American Insomnia Association
(same address/phone as AASM)
E-mail: rmoney@aasmnet.org
Web site: http://www.americaninsomniaassociation.org
American Sleep Apnea Association
1424 K Street, NW
Suite 302
Washington, DC 20005
Telephone: 202–293–3650
Fax: 202–293–3656
Web site: http://www.sleepapnea.org
Narcolepsy Network, Inc.
P.O. Box 294
Pleasantville, NY 10570
Telephone: 401–667–2523
Fax: 401–633–6567
E-mail: narnet@narcolepsynetwork.org
Web site: http://www.narcolepsynetwork.org
National Sleep Foundation
1522 K Street, NW
Suite 500
Washington, DC 20005
Telephone: 202–347–3471
Fax: 202–347–3472
E-mail: nsf@sleepfoundation.org
Web site: http://www.sleepfoundation.org
Restless Legs Syndrome Foundation
819 Second Street, SW
Rochester, MN 55902–2985
Telephone: 507–287–6465
Fax: 507–287–6312
E-mail: rlsfoundation@rls.org
Web site: http://www.rls.org
Your Guide to Healthy Sleep
Discrimination Prohibited: Under provisions of
applicable public laws enacted by Congress
since 1964, no person in the United States shall,
on the grounds of race, color, national origin,
handicap, or age, be excluded from participation
in, be denied the benefits of, or be subjected to
discrimination under any program or activity (or,
on the basis of sex, with respect to any educa-
tion program or activity) receiving Federal finan-
cial assistance. In addition, Executive Order
11141 prohibits discrimination on the basis of
age by contractors and subcontractors in the
performance of Federal contracts, and Executive
Order 11246 states that no federally funded con-
tractor may discriminate against any employee or
applicant for employment because of race, color,
religion, sex, or national origin. Therefore, the
National Heart, Lung, and Blood Institute must be
operated in compliance with these laws and
Executive Orders.
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
National Institutes of Health ISBN 1-933236-05-1
National Heart, Lung, and Blood Institute
NIH Publication No. 06-5271
November 2005